JAMIESON EXPERTISE

Get Moving: A Bone Building Approach to Diet

Nov 15, 2011     Posted by: Michelle E. Latinsky BASc., RD

High on the list of women’s health concerns is Osteoporosis, a bone-thinning disease that affects one in four women over the age of 50. You can reduce your risk of developing osteoporosis by making a few relatively simple lifestyle changes.
 
Calcium is one of the most important dietary factors for promoting bone health. Current daily recommended intakes for adults range from 1,000 mg (19 to 50 years) to 1,200 mg (over 50 years). In 2008, however, Statistics Canada data revealed that the average intake of milk products is only 1.27 servings per day (or 400 milligrams). That’s less than half of the recommended amount.
 
You can meet your daily calcium needs by consuming three to four servings each of the following: milk (1 cup); cheese (1.5 oz/50 grams); yogurt (175 ml/ ¾ cup); ½ can salmon (drained, with the bones); and fortified products, such as orange juice and soy beverages (1 cup), or by taking a calcium supplement.
 
Vitamin D is also important for boosting calcium absorption. Spending time in the sun allows your body to synthesize Vitamin D and you can also benefit from some dietary intake if you eat milk and fish. In order to meet the current recommended daily amount of 1,000 IU, you’ll require a Vitamin D supplement.
 
Balancing Your Diet
Getting enough calcium and Vitamin D is important for bone health, but it’s only part of the picture. Osteoporosis develops due to inadequate calcium or as a result of excessive calcium losses from the body. It may surprise you to learn that certain foods, some seemingly quite healthy, may actually hinder calcium absorption or increase your excretion of it. North Americans consume more dairy products and calcium-containing foods than people in other parts of the world, yet we also have the highest rates of osteoporosis and fractures in the elderly. This “calcium paradox” may be explained by the consumption of calcium-leaching foods — coffee, tea, alcohol, phosphate-containing soda, tobacco and excessive animal protein.  
 
While I certainly encourage you to fill your plate with fresh leafy greens such as broccoli, kale, bok choy and spinach, as well as almonds and sesame seeds,it is important to be aware that the calcium from these sources is not as well absorbed as that from dairy products, fortified foods and calcium supplements. And if your body can’t absorb it, it can’t store it where it’s needed in your bones and blood. The reason is that these and other plant foods contain natural compounds, known as phytic acid and oxalic acid, which latch onto the calcium, making it less absorbable. Spinach, collard greens and sweet potatoes are high in oxalic acid. Whole grain breads, beans, nuts and seeds are high in phytic acid. Don’t exclude these foods from your diet. Just don’t rely on them as your sole source of calcium and be sure to take additional care to protect your bones with a calcium and vitamin D supplement.

This week’s food challenge: Aim to sneak at least one extra calcium-rich food source into your diet every day this week. Not sure where to start? Prepare oatmeal with milk instead of water at breakfast; add 1-2 cups of cooked leafy greens to prepared meals such as lasagna, chili or even a sandwich; top a mixed greens salad with a handful of almonds and cheese cubes; have a latte instead of a cup of coffee or tea; or make a fruit smoothie with milk or soy beverage instead or juice. The options are endless!